Alternate A1/A2

A1. Strict dip – 4 x 5-7 @ 2 RIR, rest 2:00 before A2

A2. Pendlay row – 3 to 4 x 8-10 @ 3/2-3/2/1 RIR, rest 2:00 before A1

– The intent is to go heavy on the dips in this training block, make sure to challenge yourself
– If you can get all 7 reps in a set (with at least 2 RIR), go heavier on the next set